251226 For time: - RX - 2 rounds for time: 50 alternating DB snatches (35/50 lb) 50 wall-ball shots (14/20 lb) (9/10 ft) - INTERMEDIATE - 2 rounds for time: 50 alternating DB snatches (20/35 lb) 50 wall-ball shots (10/14 lb)(9/10 ft) - BEGINNER - 2 rounds for time: 30 alternating DB snatches (10/15 lb)...Read More

Pre-workout skill Every 2:00 x 4 sets: 1-5 muscle-ups - Perform AMRAP until failure on the final set. 251228 AMRAP with a partner: - RX - AMRAP 20 with a partner: Row for calories – Switch as needed. - Intermediate - Same as Rx’d - Beginner- Same as Rx’dRead More

Pre-workout strength EMOM 8: 1 deadlift - Build to a heavy single. 251226 AMRAP - RX - AMRAP 8: 2 wall walks 2 deadlifts (205/315 lb) - INTERMEDIATE - AMRAP 8: 2 wall walks 2 deadlifts (125/185 lb) - BEGINNER - AMRAP 8: 2 inchworm + push-ups 2 deadlifts (55/75 lb) - MASTERS 55+ -...Read More

Merry Christmas! Feel free to do the following At Home WOD. At Home - AT-HOME - AMRAP 14: 60 alternating single-leg squats 50 sit-ups 40 single-dumbbell thrusters (20/35 lb) 30 dumbbell power cleans (35/50 lb) 20 dumbbell squats 10 wall walks - Use one dumbbell for the thrusters. - Use two dumbbells for the cleans...Read More

12 Days of CrossFit For time - RX - 12 rounds for time, starting with 1 and adding a movement each round: 1 wall walk 2 candlesticks 3 burpees 4 push-ups 5 walking lunges 6 air squats 7 sit-ups 8 jumping squats 9 jumping lunges 10 broad jumps 11 handstand push-ups 12 single-leg squats -...Read More

Pre-workout accessory EMOM 10: Min. 1 | 6 heavy KB swings Min. 2 | :20-:30 handstand hold 251223 For time: - RX - For time: 21-15-9: KB swings (53/70 lb) 100-100-100: Double-unders - INTERMEDIATE - For time: 21-15-9: KB swings (35/53 lb) 50-50-50: Double-unders - BEGINNER - For time: 21-15-9: KB swings (18/26 lb) 50-50-50:...Read More

251222 - RX - 1 rep on the minute of: Min 0-5: snatch high pull Min 6-10: hang power snatch Min 11-20: power snatch - Score is the heaviest load for each section. - INTERMEDIATE - Same as Rx'd - BEGINNER - 2 reps on the minute of: Min 0-5: snatch high pull Min 6-10:...Read More